2018 Cycle 1 – Week 3 of 12
50% Conditioning : 30% Lifting: 20% Gymnastics
Conditioning
1) Bodyweight Sprint
Sprint – Write your own 1:30 on; 1:30 off for 5 rounds workout.
Bodyweight – Use movements that use your bodyweight as resistance (weight vest permitted).
2) Short Monostructural
Short – Write your own workout that lasts between 4:00 and 10:00.
Monostructural – Bike, row, run, swim, etc.
3) Medium Heavy (Benchmark)
“DT”
5 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
4) Medium Chipper
Medium – Write your own workout that lasts between 10:00 and 20:00.
Chipper – Write sets that take a while to “chip” through.
5) Long Light
Long – Write your own workout that takes more than 20:00 to complete
Light – Choose weights and movements that allow you to keep moving for most of the workout.
Lifting
1) Upper
Push Press 5×6 @ 70-80% 1 RM Every 2:00
2) Lower
Deadlift 5×6 @ 70-80% 1 RM Every 2:00
3) Full
Overhead Squat 5×6 @ 70-80% 1 RM Every 2:00
Gymnastics
1) Push
Muscle-ups 6 x 40-50%; Rest 1:00 between sets
– 40-50% of Max Reps Set
– When max muscle-ups reach 20 or more, switch to strict muscle-ups.
2) Pull
Pull-ups/Chest-to-bar Pull-ups 6 x 40-50%; Rest 1:00 between sets
– 40-50% of Max Reps Set
– When max pull-up reps reach 30 or more, switch to chest-to-bar. If max chest-to-bar pull-ups reach 30 or more, add weight vest.
320 Gym 